WOD: Friday, April 12th, 2024 (Burpee Day 74)

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Warm-up: Group Dynamic

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Shoulder Taps 
  • Banded Lat/Samson Stretch – 1 Minute per side

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Strength: Strict Press (17 Minutes) 

  • Sets 1 and 2: 3 Reps each at 85% of 1RM 
  • Sets 3 and 4: 2 Reps each at 90% of 1RM 

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Workout: For Time 

  • Buy In: 55 Ab-Mat Sit Ups 

-Then-

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

  • Burpees to a target (pull up bar) 
  • Deadlifts (155/105) 

-Then-

  • Buy Out: 55 Ab-Mat Sit Ups 

*Burpee Standard is a TWO hand touch 

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Cardio Option: For Time 

  • Buy In: 55 Ab-Mat Sit Ups 

-Then-

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

  • Burpees to a target (pull up bar) 
  • Rage Balls (20/15) 

-Then-

  • Buy Out: 55 Ab-Mat Sit Ups 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions